1-Calf raise. Stand with feet shoulder-width apart, arms by sides and dumb-bell (or two small bottles of water or cans of soup) in each hand. Exhale as you raise you heels off the ground. Inhale as you return heels slowly back to the ground.
2- Abdominal crunch. Lie on back-legs bent, feet flat, hands behind ears. Exhale as you curl up slowly. Only lift your shoulders and upper back off the floor. Don't pull on your head or neck. Inhale and slowly uncurl until you are lying back on the floor.
3- Tricep kickback. Kneel on all fours. Hold dumble-bell in hand and bend arm at the elbow (upper arm should stay in line with side of body). Exhale as you straighten your lower arm behind you. Inhale as you bring it back down.
4- Leg press. Stand with feet shoulder-width apart and a dumb-bell in each hand. Inhale as you squat slowly down. Keep your back straight. Don't bend your knees past a 90degree angle. Exhale as you push back up. Don't lock your knees.
5- Lateral raise. Stand with feet shoulder-width apart, arms by sides and a dumb-bell in each hand.Keep elbows slightly bent. Exhale as you raise arms, inhale as you lower them.
2- Abdominal crunch. Lie on back-legs bent, feet flat, hands behind ears. Exhale as you curl up slowly. Only lift your shoulders and upper back off the floor. Don't pull on your head or neck. Inhale and slowly uncurl until you are lying back on the floor.
3- Tricep kickback. Kneel on all fours. Hold dumble-bell in hand and bend arm at the elbow (upper arm should stay in line with side of body). Exhale as you straighten your lower arm behind you. Inhale as you bring it back down.
4- Leg press. Stand with feet shoulder-width apart and a dumb-bell in each hand. Inhale as you squat slowly down. Keep your back straight. Don't bend your knees past a 90degree angle. Exhale as you push back up. Don't lock your knees.
5- Lateral raise. Stand with feet shoulder-width apart, arms by sides and a dumb-bell in each hand.Keep elbows slightly bent. Exhale as you raise arms, inhale as you lower them.
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